tag:blogger.com,1999:blog-72769795463316535212018-03-06T10:18:10.304-08:00Fit in DC Fitness BlogVionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-7276979546331653521.post-2006644005226319162009-01-22T08:35:00.000-08:002009-01-22T08:43:45.191-08:00The March of Dimes March for Babies-Join our team!The Hot Mama Fitness Studio has started a team to walk in the March of Dimes March for Babies. <br /><br />Our team has joined thousands of compassionate teams across the country that support March for Babies. Won′t you please help us in this worthy cause? Join us in the walk that helps all moms and babies. <br /><br /><br />The money we raise for March for Babies will help:<br /><br /><br />...support all-important research offering preventions and solutions for babies born too soon or with birth defects<br /><br />...educate women on things they can do to increase their chances of having a healthy baby<br /><br />...provide comfort and information to families with a newborn in intensive care<br /><br />...push for newborn screening and health insurance for all pregnant women and children. <br /><br />Please click on the icon on the side of this blog or go to the link below to join our team or donate to our team. We will be having fun fundraisers at The Studio to raise money for the March.<br /><br />Thanks for your support!<br /><br />http://www.marchforbabies.org/s_team_page.asp?SeId=630300&si=Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com10tag:blogger.com,1999:blog-7276979546331653521.post-12251243317995639862009-01-22T08:30:00.000-08:002009-01-22T08:32:57.752-08:00Progress with the "Zone-esque" DietSo I am almost two weeks into my Zone-esque diet and I am already down two pounds. I have just been controlling portions, eating healthier and cutting out the ton of carbs that I used to eat. I don't eat nearly as much bread. My carbs are coming mostly from fruits and vegetables. So far so good!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-69064637198236031312009-01-15T15:11:00.000-08:002009-01-15T15:13:46.143-08:00Importance of BreakfastTake it from me...<br /><br />I was rushing to leave the house this morning so I had a smaller than normal breakfast. Instead of 3/4 cups of oatmeal, I had 1/2 a cup. Instead of 3 strips of turkey bacon, I had 2. I did not feel right all day. <br /><br />This is proof that you really need to make time to have a proper breakfast. Especially, if you are going to work out first thing in the morning. :)Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-63773377750455176072009-01-14T18:39:00.000-08:002009-01-14T19:11:18.979-08:00The Zone DietI, the girl who doesn't believe in diets, need to go on a diet. <br /><br />Over the holidays, I decided that I wanted to decrease inches in my midsection. I mentioned this to some of the trainers at the gym, and they suggested that I do the <a href="http://www.zonediet.com/Home/tabid/36/Default.aspx">Zone Diet</a>. <br /><br />I am not a diet person, but I figured that I would give it a shot.<br /><br />So one of my trainer friends got me started. <br /><br />On New Years Eve 2008, I weighed 144.5 and I had a body fat percentage of 20.2. Using this information (and the fact that my activity level includes intense training), he determined that how many grams of protein I should have per day, which is then broken down into "blocks". (I needed 12 blocks, which is equivalent to 86 grams of protein per day.) This information was also used to determine how many grams of carbs and fats I should have per day. <br /><br />It was determined that I should have 5 meals/snacks per day and how many grams of carbs, protien and fats I should have at each meal/snack. <br /><br />The Zone Diet website has <a href="http://www.zonediet.com/EATING/7DayPlanner/tabid/84/Default.aspx">meal plans</a> and <a href="http://www.zonediet.com/EATING/RECIPES/tabid/80/Default.aspx">recipes</a> to help you stick to the Zone Diet. There are good recipes and meals, including chefs salad, shrimp salad with fruit, smoothies, etc. All of which have a proper balance of protiens, carbs and fat. <br /><br />So, I sat down the other day to plan out my meals, so I could begin my journey on the <a href="http://www.zonediet.com/Default.aspx">Zone Diet</a>. (Did I mention I don't believe in diets? This is why.) I got such a headache just from trying to figure out how to convert the meal plans and recipes on the Zone Diet website into my own personal block prescriptions, that I actually got a headache. So, right then and there, I made a decision. <br /><br />I decided not to do the <a href="http://www.zonediet.com/Default.aspx">zone diet</a>. It is way too difficult to measure all of my food. Instead, I am just going to practice better portion control. I am going to eat way less carbs. My old diet consisted almost entirely of carbs: peanut butter sandiches, rice and beans, turkey sandwiches....In just the two days since I have changed my eating habits, I have noticed that a salad with a little deli style turkey, cheese and garbanzo beans can actually fill me up just as much as a bowl of soup. And it is better for me. <br /><br />I have included turkey bacon or sausage with my oatmeal in the mornings, and now my breakfast lasts much longer into the day. <br /><br />This is what I found out before I could even get started (something that I believed already. Now I have proof.): DIETS DON'T WORK. <br /><br />But I am thinking a lot more about <em>what </em>I eat and <em>how much </em>I eat. And <em>when</em> I eat. Lifestyle change is still the key. <br /><br />Stay tuned....Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-36056898277487139472008-12-10T12:43:00.000-08:002008-12-10T12:49:17.030-08:00Fit in DC on NBC 4I was on the news on Monday! Check it out!<br /><br />http://www.nbcwashington.com/health/tips_info/Monkeysee__Monkey_Do___Holiday_Fitness_Tips_Washington_DC.htmlVionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-40508992789014824672008-11-18T12:11:00.000-08:002008-11-18T12:12:32.493-08:00How to Burn Calories Over the HolidaysThanksgiving is right around the corner. Holiday parties will follow soon after. There is no need to wait until January 2 to start working on your health and fitness goals. Let's get a head start on those goals with a calorie burning circuit that you can do at home or at the gym. You just need 20 to thirty minutes to complete the circuit. <br /><br />This workout can be modified so that anyone can do it, regardless of your fitness level. I would suggest doing this circuit 2-4 times per week. <br /><br />Give it a try! <br /><br /><br /><a href="http://www.monkeysee.com/play/12165-burn-calories-over-the-holidays">http://www.monkeysee.com/play/12165-burn-calories-over-the-holidays</a>Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com2tag:blogger.com,1999:blog-7276979546331653521.post-31753880759310067132008-08-06T09:00:00.000-07:002008-08-06T09:00:19.749-07:00budokonLast week I tried something new. I took a <a href="http://www.budokon.com">budokon</a> class at <a href="http://www.tranquilspace.com/">Tranquil Space Yoga</a> in DC. I had heard about this for at least a year now, and I have been meaning to try it out. When my friend Ewunike of <a href="http://www.lotusfitness.com">Lotus Fitness</a> had to leave town for a week, she let me go to class in her place. I figured, "Hey, it's free. Why not?" I am always looking to try something new anyway. <br /><br />So you are probably wondering, what is budokon? It is a blend between martial arts and yoga. For a more elaborate definition, check out their <a href="http://www.budokon.com/aboutbudokon.php?selected=aboutbudokon">website</a>. It is quite honestly something that I find hard to put into words. <br /><br />Budokon takes a lot of upper body strength, which was not a real problem for me. What was a real problem for me was the "choreography" of it. I seemed to be going in the wrong direction most of the time. It does not help that I no longer can differentiate right from left. :0 So I guess it was also a serious workout for my brain. Also, I was attending the final class in a series of four and it seemed like they were building upon what was taught in the other three classes. And I have absolutely <em>zero</em> martial arts background.<br /><br />I must admit that I don't really know what the purpose of budokon is. Other than that it looks really cool. But you should try it out to see what you think. There are always workshops in town. <a href="http://www.purefitnessddc.com">Mimi</a>, our instructor holds workshops in other locations in DC. Try it out and let me know what you think!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-62010611928688298542008-08-05T12:38:00.001-07:002008-08-05T12:38:48.324-07:00Loser Moms are back at it!The <a href="http://losermoms.blogspot.com/">Loser Moms</a> are back from the <a href="http://www.blogher.com/">Blogher Conference</a> in California and are ready to get back to their fitness routine. <br /><br />Since it is a relatively nice day for August in DC, we worked out on the deck at <a href="http://www.cityfitnessgym.com">City Fitness</a>. The workout conisisted of a circuit of the following exercises:<br />-Wall Ball using a 6 pound ball (This was Sarah's first time doing wall ball)<br />-Rows using the <a href="http://www.fitnessanywhere.com">TRX</a><br />-Hyperextensions on the ball<br />-Shuttle Run<br />-Crunches with the ab mat<br />-Pushups<br /><br />Each exercise was done for one minute per round for three rounds with a one minute break between rounds.<br /><br />They warmed up on the treadmill then did two sets up plank (Sarah did her first full minute of plank today! Yea!) and bridge. They cooled down with obliques and stretching. <br /><br />Now it is time to set new fitness goals!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-55543128625293158982008-07-19T05:43:00.001-07:002008-07-19T05:44:50.843-07:00Detoxify YourselfHere is an interesting article with tips on how to detoxify every aspect of your life:<br /><br /><a href="http://www.nursingschoolsearch.com/blog/2008/07/detoxify-yourself-101-tips-to-remove-the-poison-from-your-body-and-your-life/">Detoxify Yourself: 101 Tips to Remove the Poison from Your Body and Your Life</a>Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-43887848686474316712008-07-04T11:28:00.000-07:002008-07-04T11:29:18.371-07:00Mint Ice Cream Smoothie-1 whole avacado<br />-1/2 cup almond milk<br />-1/2 cup coconunt milk<br />-1/4 cup raw cacao nibs<br />-2 pinch stevia or 2 TBSP agave or raw honey<br />-1 handful spearmint leaves<br />-3 cups filtered water<br /><br />Mix in blender.<br /><br />Sources: Adapted from <em>The Ultimate Smoothie Book</em> by Cherie Calbom and <em>Superfood Smoothies </em>by Mike Adams and Kimberly Rush-Lynch of <a href="http://www.cultivating-health.com">Cultivating Health</a>.Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-83532881502293757402008-07-04T11:20:00.000-07:002008-07-04T11:21:28.076-07:00Devra is Continuing to Lose<a href="http://losermoms.blogspot.com/">Devra</a> is working out solo this week. But she is working hard and continuing to lose and work towards her goals. <br /><br />She learned a great new exercise called "Wall Ball" on Tuesday. She is also getting better at her lunges. She also did jump rope this week and realized that it is a lot harder now than it used to be as a kid. :) But it is a great way to add cardio intervals to your workout.<br /><br />Next week, the girls prepare for their trip and will learn exercises that they can do anywhere!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-71791524846022206552008-06-26T05:08:00.000-07:002008-06-26T05:17:02.608-07:00Loser Mom's WorkoutSarah is getting very strong! On Tuesday, she learned how to do hyperextensions which are great for strengthening the lower back. When most people think of the core, they think of the abdominal muscles only. But the muscles of the lower back help to comprise the core as well, and it is very important to make sure that these muscles are strong.<br /><br />She is doing kettlebell squats instead of squats using the ball. That shows how strong she is getting! <br /><br />Sarah also learned how to do dips on Tuesday, which strengthen the triceps. It is a great body-weight exercise. <br /><br />I am looking forward to our workout today!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-47058004423138015712008-06-19T12:30:00.000-07:002008-06-19T12:41:44.462-07:00Spring Cleaning for HealthOur Spring Cleaning for Health Workshop on Monday was a great success and we learned a lot! Did you know that this is the best time to start a detox program? There are many different kinds (Seasonal Detox Diet, Raw Food Diet, Smoothie Cleanse, Juice Cleanse and many more). You can choose the one that is right for you so beginning a detox program does not have to be as intimidating as it might sound. You can also choose a time length that is suitable for your lifestyle. <br /><br />Contact Kimberly at <a href="http://cultivating-health.com">Cultivating Health</a> to learn more!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-32809074243753652192008-06-19T12:21:00.000-07:002008-06-19T12:26:40.144-07:00Loser Mom's WorkoutChildcare issues kept the ladies away from the gym on Tuesday, but they were both back in full effect today! <br /><br />We did a circuit that consisted of three rounds of:<br />TRX Rows<br />Slam! (to work the lats)<br />Shuttle run (to get the heart rate up!)<br />Ab Mat<br />Crescents (works the obliques)<br />Kettlebell Squats (no more ball squats. These are big girl squats!)<br /><br />They spent one minute at each station. <br /><br />Of course they started with one minute of plank! <br /><br />You can tell they are getting stronger. A few weeks ago, free standing squats would bother their backs. Now they are doing kettlebell squats with no problems!<br /><br />Sarah wore her new heart rate monitor today and burn approx. 250 calories. We will aim for 300 calories next week!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com2tag:blogger.com,1999:blog-7276979546331653521.post-25458450509941016812008-06-09T04:42:00.000-07:002008-06-09T04:47:47.008-07:00Workout #3 for Loser Mom<a href="http://bp0.blogger.com/_otUBL6Rv3CA/SE0YL2Smt5I/AAAAAAAAABo/NXMwBopXDfY/s1600-h/Photo_060508_001.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://bp0.blogger.com/_otUBL6Rv3CA/SE0YL2Smt5I/AAAAAAAAABo/NXMwBopXDfY/s200/Photo_060508_001.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5209846935768709010" /></a><br />Sarah worked out solo again on Thursday (June 5). She is doing a really good job and is really starting to get the hang of the exercises. Her muscle memory is really developing!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-68819594092442458072008-06-03T19:29:00.000-07:002008-06-03T19:31:10.676-07:00Workout #2 for Loser Mom<a href="http://bp0.blogger.com/_otUBL6Rv3CA/SEX-VoxHNmI/AAAAAAAAABg/0DPyNzdB_GQ/s1600-h/Photo_060308_001.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://bp0.blogger.com/_otUBL6Rv3CA/SEX-VoxHNmI/AAAAAAAAABg/0DPyNzdB_GQ/s200/Photo_060308_001.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5207848191797966434" /></a><br />Well, it seems like one Loser Mom (Sarah) is working hard and forging ahead, while Devra networks and sips martinis with famous people in NY. :) <br /><br />In today's workout, Sarah learned how to do lunges. She also learned that jumping jacks are a lot harder in your 30s than in your 10s. But they are a <em>great</em> way to get your heart rate up. <br /><br />She has been walking a lot and is wearing a pedometer. <br /><br />Workout #3 is on Thursday!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com2tag:blogger.com,1999:blog-7276979546331653521.post-29276585488495885742008-06-02T19:38:00.000-07:002008-06-02T19:39:54.173-07:00Spring Cleaning: An Adventure in Detoxing-Day 4<strong>Monday, June 2 - Day Four</strong><br /><br />More of the same! Although I didn't sleep well the night before, it wasn't because of the diet. I have 2 cups of green tea in the morning since I am tired, and this seems to help. I still feel pretty good despite having a restless night. I have my usual breakfast, and then chug down a protein drink since I'm going to the gym today. Those herbal supplements are really starting to kick in today! I won't say anymore about that - any more info than that on this topic would be TMI. I feel great when I get back from the gym, and thoroughly enjoy my lunch. Now that I've finished writing this, I'm going to go work in the garden!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-50722989572638546642008-06-02T19:34:00.000-07:002008-06-02T19:38:27.022-07:00Spring Cleaning: An Adventure in Detoxing-Day 3<strong>Sunday, Day 3 - June 1</strong><br /><br />I slept great, and my morning routine is now starting to become just that. I do the same things I did on Saturday, feeling full & satisfied. Jay heads to his job at the National Harbor, so I tag along to check out the place and shop a little. I didn't pack any food, so I compromise with a veggie salad from Potbelly with only the tiniest bit of nonfat vinaigrette. Tasty, and the view of the Harbor is beautiful. Run to Crofton to pick up the kid from Grandma's, then run to Homestead Gardens for plants and then back home again, and although I'm hungry I am not famished. I make a glass of tomato/carrot/celery juice which tides me over till dinner beautifully. Roddy and I play on the porch and go for a long walk around the neighborhood before dinner. Dinner is delicious and satisfying, and I enjoy some hot herbal tea after the baby goes to bed. I feel no cravings for sweets at all, which is so weird to me!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-4087763823829759452008-06-02T19:32:00.000-07:002008-06-02T19:34:14.050-07:00Spring Cleaning: An Adventure in Detoxing-Day 2Day Two - Saturday, May 31<br /><br />I slept great, and wake up to try my new detox. I have 2 glasses of water, one with lemon, and a cup of herbal tea. I take my herbal supplements. I eat a piece of room temperature fruit, and get some quinoa cooking. 30 minutes later, I have a bowl of quinoa with a teaspoon of butter/olive oil mixed together, and a little sea salt. Yummy and nourishing! This is so much better!<br /><br />Take Roddy to Grandma's, come home and get my veggies ready for lunch and dinner. Take more herbal supplements, and make myself a glass of cucumber/carrot/celery juice to have while I wait. Delicious! Eat lunch, and pack up my veggies and a thermos of iced herbal tea to take over to Bill & Mike's.<br /><br />Dinnertime - been over at Bill & Mike's all day working on the carousel, hard manual labor and I'm soaked from the rain, covered in mud & axle grease. Everyone's starving, they order Power Pizza, chicken wings, and beer. I have my veggies and herbal tea - surprisingly, I am OK with this. Everyone feels bad for me, but I am fine! I think aliens have zapped my brain. I call it a night around 10:30, have some hot herbal tea and off to bed. Again, who is this person? A baby-free night with no beer?? I feel strangely calm & satisfied, but a little worried for my sanity.<br /><br />(So far so good!)Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-73508909485024311822008-06-02T19:26:00.000-07:002008-06-02T19:32:20.319-07:00Spring Cleaning: An Adventure in Detoxing-Day 1<strong>Day One, Friday May 30</strong> (As written by Jenny)<br /><br />OK. Here we go. I started the day with no coffee, but had some herbal tea and a cup of green tea with stevia, plus lots of water with lemon. Took the first of my herbal cleansing supplements. Had a major upset stomach, and a headache. But I soldiered on. Had my antioxidant green powder mixed with water for breakfast - ecch. Still hungry, watch my son chow down on scrambled eggs & strawberries! Put some chamomile "sun tea" out on the porch to start brewing. <br /><br />Roddy's naptime - time to make my "free soup", which is a pureed concoction of green vegetables plus herbs & spices to taste but no salt. You can drink the "free soup" throughout the day. It smells good cooking but isn't as tasty going down. Lunchtime, time to juice. Make a glass of beet/carrot/cucumber/beet greens juice in my new juicer. This is pretty good! Take my enzyme tablets and another dose of herbal cleanser.<br /><br />Now it's Roddy's lunchtime - he gets mac n' cheese, french fries & avocado. I drink another antioxidant green drink. Oh this stuff is gross. My head is pounding, and I'm feeling overwhelmed and a little emotional. Call husband, who tells me I sound terrible and that he wants to talk about my detox plans when he gets home from work. I drink some more "free soup" and have another glass of iced chamomile tea. Does nothing to make me feel better.<br /><br />Roddy & I walk to the park to play, but by the time we get home I have a blistering headache. Time to get dinner ready. I make the boys ravioli with turkey meatballs & marinara, and get my veggies ready for dinner. I have my supplements and my pureed veggies, tastes pretty good but I still feel miserable. Jay tells me he thinks I need to do a different detox, and I agree. I decide to do Dr. Haas' Detox Diet (which Kim gave me, thank you Kim!), and after Roddy goes to bed I eat three turkey meatballs & feel instantly better! Aahhh, nourishment!<br /><br />(The "Kim" she refers to is Kimberly Rush-Lynch of <a href="http://www.cultivating-health.com">Cultivating Health</a>, who will be the main presenter of our "Spring Cleaning" workshop)Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-53999934111583011242008-06-02T19:19:00.000-07:002008-06-02T19:26:12.397-07:00Spring Cleaning: An Adventure in DetoxingIt is time for Spring Cleaning! The "Spring Cleaning: An Adventure in Detoxing" will follow my client, Jenny, as she goes through her detoxing experience. Jenny, a mother of an energetic 18 month-old son, has been working out with me since February and has been making remarkable progress towards her fitness goals. Please come back each day this week to see how Jenny is doing with her detox experience. <br /><br />Thanks for sharing this with us, Jenny!!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-15525497036225071472008-05-29T19:48:00.000-07:002008-05-29T19:52:30.964-07:00Spring Cleaning for HealthThe Hot Mama Fitness Studio and Cultivating Health are sponsoring a workshop entitled "Spring Cleaning for Health". If you have ever been interested in cleanses or detoxes, this is a perfect workshop for you. For more information and to register, please see the <a href="http://www.hotmamafitnessstudio.com/workshops.php">Hot Mama Fitness Studio</a> website. <br /><br />We look forward to seeing you there!Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-79476632301167212542008-05-29T19:24:00.000-07:002008-05-29T19:33:26.184-07:00Loser Mom's First WorkoutToday was Devra and Sarah's first real workout. They made it through with flying colors! We did our workout on the deck at <a href="http://www.cityfitnessgym.com">City Fitness Gym</a> because it was <em>so beatiful</em> today!!<br /><br />We started off with plank and superman to strengthen the core. Then we moved on to ball squats, pushups, rows with the TRX and stepups (for cardio). I like to put one to two minutes intervals of cardio into workouts to make sure that clients are burning calories through the duration of the workout by keeping their heart rates elevated. We ended with some core work on the BOSU and stretching. <br /><br />Check out more about the first workout on their blog: <a href="http://www.losermoms.blogspot.com/">Loser Moms</a>.<br /><br /><br /><br /><a href="http://us.rd.yahoo.com/my/atm/Vionna%20Jones/Hot%20Mamas%20Fitness%20Blog%20/*http://add.my.yahoo.com/rss?url=http%3A//fitindc.blogspot.com/"><img src="http://us.i1.yimg.com/us.yimg.com/i/us/my/addtomyyahoo4.gif" width="91" height="17" border="0" align="middle" alt="Add to My Yahoo!"></a><br /><br /><a href="http://fusion.google.com/add?source=atgs&feedurl=http%3A//fitindc.blogspot.com/"><img src="http://buttons.googlesyndication.com/fusion/add.gif" border="0" alt="Add to Google"></a><br /><br /><script>reddit_url='http://fitindc.blogspot.com/'</script><script>reddit_title='Hot Mamas Fitness Blog'</script><script type="text/javascript" src="http://reddit.com/button.js?t=1"></script><br /><br /><script src="http://digg.com/tools/diggthis.js" type="text/javascript"></script><a href="http://www.cityfitnessgym.com/"></a>Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com0tag:blogger.com,1999:blog-7276979546331653521.post-68848710991421114102008-05-27T18:48:00.000-07:002008-05-27T19:15:09.911-07:00Hiking-A Wonderful Workout Alternative<a href="http://bp3.blogger.com/_otUBL6Rv3CA/SDy9moVjEdI/AAAAAAAAABQ/S_DqljcUoWE/s1600-h/Photo_052508_002.jpg"><img style="float:left; margin:0 10px 10px 0;cursor:pointer; cursor:hand;" src="http://bp3.blogger.com/_otUBL6Rv3CA/SDy9moVjEdI/AAAAAAAAABQ/S_DqljcUoWE/s200/Photo_052508_002.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5205243740693926354" /></a><br />If you are looking for ways to add fun and exciting activities to your workout regime, try going hiking. The DC area has wonderful opportunities near by for hiking. This past Saturday, I went to my favorite local hiking place: <a href="http://www.nps.gov/cato/">The Catoctin Mountains, </a> which are located only an hour outside of DC. <br /><br />Hiking is a great test of your cardiovascular (and muscular) endurance. You need good core strength to balance as you walk on logs and rocks to cross streams. (Or to keep you up right on rocky paths) You can also build muscular strength by climbing rocks. <br /><br />You can even go hiking right in DC in Rock Creek Park. Or just take a nice walk on your neighborhood trails. You don't have to choose between doing cardiovascular workouts or strength workouts during you walk either. You can do strength building exercises along the way. For example, you can do dips and push-ups on park benches. You can do squats every time you pass a fire hydrant. Bring your resistance band along and you can do rows using light poles. The possibilies are endless! <br /><br />Don't forget to bring lots of water and to stretch before and after. <br /><br />So grab a friend, get outside and get fit!<br /><br /><a href="http://us.rd.yahoo.com/my/atm/Vionna%20Jones/Hot%20Mamas%20Fitness%20Blog%20/*http://add.my.yahoo.com/rss?url=http%3A//fitindc.blogspot.com/"><img src="http://us.i1.yimg.com/us.yimg.com/i/us/my/addtomyyahoo4.gif" width="91" height="17" border="0" align="middle" alt="Add to My Yahoo!"></a><br /><br /><a href="http://fusion.google.com/add?source=atgs&feedurl=http%3A//fitindc.blogspot.com/"><img src="http://buttons.googlesyndication.com/fusion/add.gif" border="0" alt="Add to Google"></a><br /><br /><script>reddit_url='http://fitindc.blogspot.com/'</script><script>reddit_title='Hot Mamas Fitness Blog'</script><script type="text/javascript" src="http://reddit.com/button.js?t=1"></script><br /><br /><script src="http://digg.com/tools/diggthis.js" type="text/javascript"></script><a href="http://www.cityfitnessgym.com/"></a>Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com1tag:blogger.com,1999:blog-7276979546331653521.post-74214691122464368432008-05-24T15:56:00.000-07:002008-05-24T16:07:59.851-07:00Two New Hot Mamas!I am working with two new Hot Mamas this week, Devra and Sarah. Both are mothers that are looking to get back into shape. <br /><br />I met with them for the first time on Thursday, May 22 at <a href="http://www.cityfitnessgym.com/">City Fitness Gym</a> in Cleveland Park to conduct a fitness assessment. This is the first step in any personal training relationship. The fitness assessment starts off with us discussing each of their individual health histories (both are very healthy) and their long- and short-term fitness goals. <br /><br />Then we moved on the the actual physical assessments which include: <br />A posture assessment on the treadmill <br />An over head squat (another posture assessment)<br />The pushup test<br />The situp test<br />Flexibility tests<br />The step test (for cardiovascular endurance)<br />and anatomical site measurements.<br /><br />Everything went very well and they were still smiling when they left. <br /><br />We are going to meet twice a week from now on. Check back to see how these Hot Mamas are doing and what they are doing to acheive their fitness goals! <br /><br />You can also follow their progress and cheer them on at their blog: <a href="http://losermoms.blogspot.com/">Loser Moms</a>.<br /><br /><a href="http://us.rd.yahoo.com/my/atm/Vionna%20Jones/Hot%20Mamas%20Fitness%20Blog%20/*http://add.my.yahoo.com/rss?url=http%3A//fitindc.blogspot.com/"><img src="http://us.i1.yimg.com/us.yimg.com/i/us/my/addtomyyahoo4.gif" width="91" height="17" border="0" align="middle" alt="Add to My Yahoo!"></a><br /><br /><a href="http://fusion.google.com/add?source=atgs&feedurl=http%3A//fitindc.blogspot.com/"><img src="http://buttons.googlesyndication.com/fusion/add.gif" border="0" alt="Add to Google"></a><br /><br /><script>reddit_url='http://fitindc.blogspot.com/'</script><script>reddit_title='Hot Mamas Fitness Blog'</script><script type="text/javascript" src="http://reddit.com/button.js?t=1"></script><br /><br /><script src="http://digg.com/tools/diggthis.js" type="text/javascript"></script><a href="http://www.cityfitnessgym.com/"></a>Vionnahttp://www.blogger.com/profile/09833719282612240316noreply@blogger.com2